141124

Workout of the day for Monday, November 24th, 2014:

A.
9-7-5 reps for time (5 min cap) of:
225-lb. front squats
Bar muscle-ups

B.
14 min AMRAP (For Quality):
With a single 2-pood kettlebell:
7 Turkish get-ups, right arm
14 swings
7 overhead squats, left arm
14 swings
7 overhead squats, right arm
14 swings
7 Turkish get-ups, left arm

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141122

quote-do-not-pray-for-easy-lives-pray-to-be-stronger-men-do-not-pray-for-tasks-equal-to-your-powers-phillips-brooks-281675

If you would like to be challenged, come workout today.

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141121

**Thanksgiving Schedule:
Thursday (Thanksgiving) – one workout only: 8-10 AM
Friday (Black Friday) – one workout only: 9 AM
Saturday – normal schedule: 8 AM & 9 AM

Workout of the day for Friday, November 21st:

A.
12 min to build to a heavy:
3-Position Pause Clean + Hang Power Clean

B.
5 Rounds:
10 Supine Ring Row, in False-Grip
30 Double-Under
60 Abmat Sit-Ups
180 Yard Farmer Carry 53/35lb

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141120

Workout of the day for Thursday, November 20th, 2014:

A.
10 Rounds:
100m Max Effort Sprint Or 150m Row*
Max Effort Toes-2-Bar

The sprint is all out for each sprint. Record the time for each run and each set of Toes-2-Bar.

B.
5×5 Weighted Good Morning

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141119

**Thanksgiving Schedule:
Thursday (Thanksgiving) – one workout only: 8-10 AM
Friday (Black Friday) – one workout only: 9 AM
Saturday – normal schedule: 8 AM & 9 AM

Workout of the day for Wednesday, November 19th, 2014:

A.
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

B.
Post-Wod
3 Rounds:
10 Yard High / 10 Yard Low Sled Push
1 min Weighted Plank

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141118

Pre-Wod:
12 min EMOM:
L-Sit Hold
Handstand Hold
Chin-Up, Tempo: 3133
Hollow Body / Arch

Workout of the day for Tuesday, November 18th, 2014:

A.
3 min AMRAP (Control Heart Rate):
15 OHS 95/65lb
15 C2B

B.
Push jerk 3-3-3-3-3 reps*
*Hit Sholder Mobility in-between sets

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141117

Workout of the day for Monday, November 17th, 2014:

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 53/35lb
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Good Mornings Or Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

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141114

Workout of the day for Friday, November 14th, 2014

Friday, athlete’s choice. Pick a wod you missed earlier in the week, pick an open workout from the past, or:

24 minute AMRAP:
6 Alternating leg Bulgarian Split Lunge 53/35lb KB (Rear foot elevated on 45lb plate)
12 Russian KB Swing 53/35
18 Double-Unders

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141113

Pre-Wod:
A. Shoulder Mob
B. Tabatta Arch/Hollow

Workout of the day for Thursday, November, 13th, 2014:

A.
Push Press & Clean Grip Overhead Squats: 3x (2 P.P. + 2 O.H.S.).

B.
5 Rounds:
15 Burpee Box Jump Overs
15 OHS 95/65lb

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141112

Pre-Wod:
Skill: Pose Running Technique & running mobility

Workout of the day for Wednesday, November 12th, 2014:

6 Rounds:
Run 400 m.
Max Set Supine Ring Row (False Grip)
1 minute Rest between runs

*Record Each Run Time & Each Set of Ring Rows

Post-Wod:
5 Rounds:
30 Sec Weighted Plank
20 GHD Situps (Scale appropriately)
10 Scapula Push-Ups

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